Between your toddler's ever-changing food preferences and all the talk about childhood obesity, planning a menu for children can feel like an obstacle course. Your pediatrician will always be the one to guide dietary needs for your child, but knowing a typical diet for children can help you as you plan.
8 to 12 Months
Solid food has been introduced and many parents worry if they are feeding their baby too much or too little. According to the America Academy of Pediatrics, AAP, children this age need about 750 to 900 calories per day. Breastmilk or formula should still account for most of those calories, around 400 to 500 or approximately 24 oz. per day. Growth rate has slowed to about 1 lb. per month but appetite is still strong. AAP recommends a schedule of three meals and two snacks a day, with one more feeding of breast milk or formula before bed.
Baby Sample Menu
Try 0.25 or 0.5 cups of iron-fortified cereal and fruit for breakfast, the same amount of yogurt or meat and orange vegetables for lunch and 0.25 cups of meat, green vegetables, grains and fruit for dinner. Wash each meal down with 4 to 6 oz. of formula or breast milk. Serve 0.25 cups of vegetables or cheese for the morning snack and a teething biscuit or 0.25 cups of fruit or yogurt for the afternoon snack.
Years 1 to 3
Weight gain between now and age six should be only about 4 to 5 lbs. per year. Your child will need about 1,000 calories per day at this age, but eating can be unpredictable at this age according to the AAP. Focus less on the amount of food consumed and more on offering a variety of healthy options. As long as she is healthy, active and growing she is probably eating enough.
Toddler Sample Menu
The AAP provides a sample menu of 0.5 cups of cereal or 1 cooked egg with half a banana for breakfast and half a sliced turkey sandwich with 0.5 cups of cooked green vegetables for lunch. Serve 2 to 3 oz. of cooked meat for dinner with 0.5 cups of cooked vegetables and 0.5 cups of grains. Offer 0.5 cups of whole milk at each meal. At the morning snack have a slice of whole wheat toast with 2 tbsp cream cheese and offer 2 oz. of string cheese with 3 tbsp. of fruit and 0.5 cups of milk for the afternoon snack.
Years 4 to 8
Children should now be eating the same food as the rest of the family, only smaller portions. Shoot for a serving amount that is approximately the size of the palm of their hand. Boys this age need about 1,400 calories per day and girls should eat about 1,200 calories. The menu is the same as before, just bigger portions such as a full sandwich for lunch.
Years 9 to 18
The amount of food needed now really depends on your child's age and activity level. In general, boys need about 1,800 calories between 9 and 13 years and up to 2,200 calories per day between 14 and 18 years. Girls should get about 1,600 calories between 9 and 13 and about 1,800 calories between 14 and 18. The menu is the same as yours, just vary the portion size.
References
- "American Academy of Pediatrics Caring for Your Baby and Young Child"; Steven P. Shelov, et al.; October 2009
- "Taking Care of Your Child, A Parent's Illustrated Guide to Complete Medical Care"; Robert H. Pantell, et al.; 2009
- Net Wellness Consumer Health Information: Dietary and Exercise Recommendations for Children and Adolescents for Healthy Living
Member Comments